Saturday 30.11.19

CrossFit

A. 6 x 1 Hang Snatch rest as needed. Build from 70% 1RM – If you miss any of the first 4 lifts complete 750m Run – Not joking
B. Snatch High Pull x 1 + Snatch High Pull from below the knees x 1 rest 2 mins x 3
C. Front Squats 3 x 3 rest 3 mins
D. 5 Rounds
400m Run
15 Power Snatch 55-75#
15 OHS

Metcon

2 Rounds

500m-1km Run or Ski
+
25 Medball cleans
25 Wall Balls
+
1km-2km Bike
+
25 Hang Power Cleans 35-45#
25 Barbell Bent Row
+
500m-1km Row
+
50 Reverse Crunches

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